Achieving Your Weight Loss Goals Made Simple With a Keto Diet
The guideline for a macronutrient ratio for this diet are as follows:
James Kaplan, an expert in nutrition, dietary science, and health care, explains the Keto diet in his book entitled Ketogenic Diet.
“Quite literally, the ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that was originally used to treat epilepsy in children who did not respond well to the medicines available at that time,” he stated.
This diet forces the body to burn fats for energy rather than carbohydrates. The body converts the carbohydrates in our food into glucose, which is then sent throughout the body to be used as energy. Unfortunately, if you take in more carbohydrates than you need for the amount of energy you use during a day, the excess glucose is converted to fat and stored rather than eliminated.
However, if you restrict the carbohydrates ingested, the liver will begin converting fat into fatty acids and ketone bodies. Once ketones in the blood outnumber the molecules of glucose, the cells of your body will begin using those ketones as their source of energy.
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Low Carb High Fat: The Importance of Fat in the Diet
In our daily food intake, there are three common types of fats. Over the years, there has been many misleading advertisements and releases about fats being bad for the body. However, these three fats are also crucial to the health and should be taken into consideration in the diet.
One tip in dealing with fat intake is to determine the primary fat present in food and definitely food products.
- Worldwide accepted as a healthy fat
- An example is olive oil, which contains about 75% monounsaturated fat
- Studies show that intake leads to improved insulin resistance and balance in HDL and LDL cholesterol levels
- Have been placed in the dangerous fat category over the years, but studies still prove they are an important part of the human diet.
- Are not associated with diseases related to the heart.
- Are necessary for maintaining a normal bone density, healthy immune system, and balanced testosterone levels.
- Eggs, butter, and meat are the most common source.
Poly Unsaturated Fats
- There are two kinds based on their origins: natural sources and processed sources
- An example of natural sources is fish
- Examples of processed sources are margarine and liquid vegetable oils
- These fats are typically bad and should be avoided, as much as trans fats should be avoided
For a little review, what does cholesterol do to the body?
As the body consumes certain types of fat (click to learn more about how to manage your lipid profile, bad fat = trans fat), cholesterol is increased throughout the body. The goal is not to consume so much that it constantly “bumps” into the arteries of the heart, which leads to plaque build-up. Arteries throughout your brain and body can be blocked by plaque which can lead to an aneurysm or rupture. In either case tissue damage and death can ensue. In the case of the ketogenic diet, a balanced cholesterol level must be achieved. What are we saying? In the case of your life, balance must be achieved. There, that's better.
Carbs vs. Cauliflower
Cauliflower has been reported to show significant antioxidant properties against lipid peroxidation. Compared to other vegetables and cauliflower, kale, Brussels sprouts, and broccoli were found to exert higher antioxidant activity (Jongen, 2002).
In an article by Ditch the Carbs, a comparison was made between the common carbs most people consume vs. cauliflower. Here are the results:
- Cauliflower, 1 cup serving: 5.3g carbs, 2.5g fibre, 2.4g sugar, Vit A 0.3%, Vit B6 10%, Vit C 77%, calcium 2.2%, iron 2.4%, magnesium 4%
- White rice, 1 cup cooked: 53.2g carbs, 0.6g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 0.6%, iron 15%, magnesium 21%
- Brown rice ,1 cup cooked: 44.8g carbs, 3.5g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 2%, iron 4.5%, magnesium 21% (% of your daily requirement)
Cauliflower is the main ingredient in this recipe that doesn’t use even the slightest hint of pasta. In order to appreciate cauliflower even more, consider the following benefits:
It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
In addition, an article published by the Centers for Disease Control and Prevention (CDC) places cauliflower 24th on a list of "powerhouse fruits and vegetables."
Cauliflower: Yeah broccoli’s backup packs a nutrient punch worth upgrading to a starter
- Reduces cancer risk – Several studies have shown evidence of a link between diet and the risk of cancer. Cauliflower’s chemo preventive characteristics slow down the early phases of cancer development to help stop the growth of tumors. An article published in Advances in Experimental Medicine and Biology examined different studies and discovered that 64% of case-control studies showed an inverse association between high intake of one or more cruciferous vegetables.
- Enhances cardiovascular health – Cauliflower contains a promising amount of vitamin K, which has anti-inflammatory properties. Linus Pauling Institute of Oregon State University reported that vitamin K is an essential nutrient for blood clotting, and deficiency in vitamin K causes hemorrhages.
- Aids in bone health – Cauliflower is also high in vitamin C, which is essential in the production of collagen in the body. It protects bones and joints from inflammatory damage. It has been shown to have a therapeutical effect in osteoarthritis and osteoporosis as reviewed by the Division of Rheumatic Diseases of the University of Cleveland. Do you know what else aids in bone health? Click here to find out, kidding it's collagen, just click collagen.
- Enhances brain health – Cauliflower is an abundant source of choline, a vitamin B essential for brain development. According to the Journal of Neurophysiology, the existence of choline while in the stages of pregnancy boosts the brain activity of animals in utero, meaning that it can enhance cognitive function, memory, and learning.
Facts about Cheddar and Mozzarella Cheese
As explained by Julia E. Salomón, MS, RDN, CD; Community Health Improvement Leader, Affinity Health System, “Both cheeses are high in protein and calcium, with mozzarella containing a bit more calcium than cheddar. Cheddar cheese tends to contain more fat and calories per a one-ounce serving.”
She added that “Both of these cheeses use the same four basic ingredients (milk, salt, bacteria, and rennet), are high in protein and calcium, and gluten free. Cheddar cheese ranks among one of the highest cheeses for fat and sodium content. If you are following a diet that restricts sodium and saturated fat (for example, cardiac diet or heart healthy diet) cheddar cheese may not be the best choice for you.
Mozzarella cheese has the same amount of protein per a one ounce serving but has significantly higher calcium (22% of your daily value). Both cheeses melt well and can be used in a variety of ways: dips, on sandwiches, on pizza, etc. Cheddar has a bite to it while mozzarella is milder in taste.”
Cameron Wells, M.P.H., R.D., acting director of nutrition education for the nonprofit Physicians Committee and Barnard Medical Center, enumerated five benefits of choosing vegetarian dishes over other meals. Here’s what she wrote:
- Heart Health – A vegetarian diet that’s low in fiber and high in potassium lowers blood pressure, improves total cholesterol, and reduces the risk of both heart attacks and stroke.
- Cancer Prevention – One-third of all cancers can be prevented through lifestyle changes, including a healthy diet. When it comes to cancer prevention, think in terms of color by eating as many hues of the nutrition rainbow as you can each day. You can think of antioxidants like a game of Pac-Man, gobbling up free radicals that promote cancer cell formation and growth. You can also take get your daily dose of cat's claw with impressive cancer anti-proliferative (stops spreading) properties.
- Good for the Gut – It seems there is no escaping it; we are what we eat. The more we learn about the bacteria that reside in the digestive system, the more we see a relationship between healthful populations of good bacteria and a healthful diet. Choosing plant-based foods supports a diverse microbiome—rich in the positive types of bacteria associated with good health, which support your immune system, reduce inflammation, and regulate ghrelin (yes the "h" belongs there), the hunger hormone.
- Type 2 Diabetes Prevention and Treatment – Diet changes are the first line of defense against diabetes. A diet rich in plant-based foods that is low in fat and primarily whole foods-focused (back to your fruits, vegetables, whole grains, and legumes) supplies the body with healthy fuel that contributes to more stable blood sugar levels.
- Glowing Skin – While vegetarian diets help improve internal health, they also come with external benefits, including vitamins, minerals, and antioxidants that support healthy hair, skin, and nails. The key to glowing skin? Swap dairy products, sugar, and high-glycemic foods for carotenoid-packed vegetables—those with a dark green, red, and orange hue. The same phytochemicals that protect the plants work overtime to protect you, too, and emit a radiant color, resembling a fresh summer glow.
Keto Cauliflower Lasagna
Makes 8 servings
1 large cauliflower (at least 450g)
¼ cup butter, unsalted
¼ cup all-purpose flour
Salt and pepper
2 cups fresh milk
½ cup sharp cheddar cheese
¾ cup mozzarella cheese
- Preheat oven to 375F. Position a rack in the middle of the oven.
- Prepare a steamer and boil water. Wash the cauliflower, remove the outer green leaves and place on the steaming rack. Allow to cook until tender, approximately 10 minutes.
- Once done, transfer to a large bowl or cooling rack to cool. Break cauliflower into large florets.
- Prepare a baking dish and line the cauliflower florets on the pan. Set aside.
- In a large saucepan, over medium heat, melt the butter. Reduce the heat to low and add the flour, salt, and pepper. Whisk everything together until the mixture is golden brown.
- Raise the heat again to medium and add the milk. Whisk everything until a smooth, thick sauce forms.
- Add half of the cheddar and mozzarella cheeses and whisk until melted.
- Pour mixture over the top of the cauliflower. Make sure to cover all the florets.
- Sprinkle the remaining half of the cheeses on top.
- Add more salt and pepper on top, as desired.
- Bake for 30 minutes or until the top is golden brown.